Early Morning Meditation X 10:00 followed by 10:00 of journaling. Write down the “one big thing” you want to accomplish this week and the steps that need to take place for that to happen. Decide what when you will accomplish this “one big thing” and when you will do each step to make it happen. Put it on your weekly calendar and make it happen!

On Friday, we do the Yoga. Yep, if you’ve been following along here the past couple months, you know that every Friday we do a formal Yoga “asana” (Yoga postures) session. Ideally, this session should be a minimum of 30 minutes. Hit up my 10:15 – 11:30 Heated Vinyasa at Cityoga, or do another class, video or solo practice.

That’s it for todays Daily Practice. Meditation and any cardio activity is totally up to you, or just rest take a break from any other form of training for the remainder of the day.

Over the weekend, get out and move. Play. Hike. Play a sport or maybe a game with kids. Nothing formal, just move and be ready to train with me again next week.

Meditation: Early morning meditation for a minimum of 10:00, working up to 20:00 if possible. I know that many of my Students have excuses for not meditating, let alone meditating first thing in the morning. But, like I said, they are excuses. BTWG is about “No Excuses”! We figure it out and make it happen. That’s the warrior spirit… the Spiritual Warrior Way. So, go to bed a little earlier if you need to. Otherwise, just get up, maybe sip some warm water and get on your meditation cushion. It’s only 10:00 so get after it!

Cardio:

30:00 of moderate cardio. May go up to 1 hour, if desired. Activity of your choice. The key is “moderate”, meaning, no higher zone efforts today – smooth and steady. Be mindful of the breath and find your flow rather than getting trapped in thoughts.

Jump Rope X 5 (for example, in the round of 10, you do 50 Jump Ropes. The round of 9 you 45 Jump Ropes and so on)

Hanging Leg Raise. If you don’t have access to a bar for Hanging Leg Raise, or are not able to do them, do Lying Leg Lifts as a substitution.

Explaining the rep scheme: You perform one round of the circuit, doing 10 reps of each movement, except Jump Rope, where you do 5 times the prescribed reps. Once you do 10 reps of all the movements, you go back to the top of the list and do 9 reps of each. Then 8 and so on. This is a MetCon which is geared towards amping up your metabolism, elevating your heart rate and challenging you mentally. Go at an intensity that is right for you. Just be sure to push yourself a little today.

Meditation: Journal for 10:00 today. Meditate for 10:00 as well, taking a few moments to reflect on the events of “9/11” and what it means to you, to the world, then and now. Take a few additional moments to offer compassion to all who have been impacted by what transpired on that day in 2001 as well as who has been impacted by it over the last 17 years.

Cardio:

Run X 1 mile for time. Rest for 3:00 – 5:00 then go again. Make an effort to keep the two times within :90 of each other. For example, if you run your first mile in 6:00, your second mile should be no more than 7:30. Be sure to perform a thorough warm up before your first mile effort.